7 x 3 DEADLIFT 3RM

Score Type:: Total Weight

ON A 15:00 RUNNING CLOCK...

Establish 3RM Deadlift

10 - 8 - 6 - 4 - 3 - 3 - 3 
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5/17/2019 - WORKOUT 1

Score Type:: Total Time

FOR TIME

21-15-9    Cal Bike
15-12-9    Deadlift (275/185)|(225/155) 
12-9-6      Strict HSPU

12 Min Cap

*Workout is performed 21 cals on bike, 15 deadlifts, then 12 strict hspu and so on...

SCALING
BIKE -- If there are no bikes available you can sub with a rower
DEADLIFT -- Scale the weight down. If the athlete is not able to pull from the floor due to mobility issues raise up the barbell on plates to shorten the distance
STRICT HSPU -- Pike Push-ups & Heavy Seated Dumbbell Strict Press are great scales


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ATHLETE GOAL – The goal for athletes today will be to find a heavy weight that they are consistently able to lift with solid form even under fatigue.

COACH FOCUS – Today we will focus on making sure that everyone is able to keep tension in their core as the deadlift gets heavy and the intensity of the workout increases.

TOTAL TIME – Total workout time will be 25 mins (Strength & Workout)
Our strength portion of class will focus on pulling some heavy weight from the ground with the goal of establishing either a new 3RM or aim for what may feel heavy for them today. We are looking for athletes to build to a weight that exceeds their workout weight. There will be enough time to rest for athletes to feel recovered for each set so encourage everyone to go when they feel ready and not to rush.
Our workout is a triplet of monostructural, weightlifting, and gymnastics. Our time cap for this workout is 10:00 so athletes will need to move at an intense pace to finish. For the bike we want athletes to give their all each set to quickly finish the calories. The Deadlift will feel a lot heavier than they remember as they try to lift while trying to catch their breath. Let’s have athletes choose a weight that they can finish each round in 3 quick sets. The Strict HSPU may be the hardest part for our beginner and intermediate athletes while our advanced athletes are looking to go unbroken or break into 2 sets.

Comments

Lawrence Coleman

Lawrence Coleman 4 days, 5 hours ago / Reply

5/17/2019 - WORKOUT 1: 10:47
Notes: 185

Gabriel Alvarez

Gabriel Alvarez 4 days, 5 hours ago / Reply

5/17/2019 - WORKOUT 1: 9:13

Jeffrey Green

Jeffrey Green 4 days, 7 hours ago / Reply

5/17/2019 - WORKOUT 1: 9:09

Cesar Blanco

Cesar Blanco 4 days, 7 hours ago / Reply

5/17/2019 - WORKOUT 1: 10:14
Notes: 185 lb Deadlift 25 lb DB Press

Timothy Hawkins

Timothy Hawkins 4 days, 15 hours ago / Reply

5/17/2019 - WORKOUT 1: 8:15
Notes: 185

Clement Wan

Clement Wan 4 days, 15 hours ago / Reply

5/17/2019 - WORKOUT 1: 11:33

Clement Wan

Clement Wan 4 days, 15 hours ago / Reply

DEADLIFT 3RM: 305 lbs

Debra Smith

Debra Smith 4 days, 15 hours ago / Reply

5/17/2019 - WORKOUT 1: 12:00
Notes: 2 rounds

Debra Smith

Debra Smith 4 days, 15 hours ago / Reply

DEADLIFT 3RM: 160 lbs

Lisa Kurek

Lisa Kurek 4 days, 15 hours ago / Reply

5/17/2019 - WORKOUT 1: 11:32
Notes: 85

Lisa Kurek

Lisa Kurek 4 days, 15 hours ago / Reply

DEADLIFT 3RM: 125 lbs

Heather Reuter

Heather Reuter 4 days, 15 hours ago / Reply

5/17/2019 - WORKOUT 1: 8:36
Notes: 125

Heather Reuter

Heather Reuter 4 days, 15 hours ago / Reply

DEADLIFT 3RM: 200 lbs

liel levy

liel levy 4 days, 15 hours ago / Reply

5/17/2019 - WORKOUT 1: 10:15
Notes: 135

liel levy

liel levy 4 days, 15 hours ago / Reply

DEADLIFT 3RM: 235 lbs

Erik Beltz 4 days, 15 hours ago / Reply

DEADLIFT 3RM: 265 lbs

Timothy Hawkins

Timothy Hawkins 4 days, 15 hours ago / Reply

DEADLIFT 3RM: 235 lbs

Erik Beltz 4 days, 15 hours ago / Reply

5/17/2019 - WORKOUT 1: 10:30
Notes: 205

Thomas Lindholm

Thomas Lindholm 4 days, 16 hours ago / Reply

5/17/2019 - WORKOUT 1: 12:51
Notes: 275 / 2 abmat

Paul Blacklock

Paul Blacklock 4 days, 16 hours ago / Reply

5/17/2019 - WORKOUT 1: 11:46
Notes: 185

Scott Alomes 4 days, 16 hours ago / Reply

5/17/2019 - WORKOUT 1: 11:00
Notes: 95

Andy Schraegle

Andy Schraegle 4 days, 16 hours ago / Reply

5/17/2019 - WORKOUT 1: 10:53
Notes: 185

seth hasenour

seth hasenour 4 days, 16 hours ago / Reply

5/17/2019 - WORKOUT 1: 10:21
Notes: 185

Andy Schraegle

Andy Schraegle 4 days, 16 hours ago / Reply

DEADLIFT 3RM: 255 lbs

Thomas Lindholm

Thomas Lindholm 4 days, 16 hours ago / Reply

DEADLIFT 3RM: 375 lbs

seth hasenour

seth hasenour 4 days, 16 hours ago / Reply

DEADLIFT 3RM: 285 lbs

Paul Blacklock

Paul Blacklock 4 days, 16 hours ago / Reply

DEADLIFT 3RM: 275 lbs

Scott Alomes 4 days, 16 hours ago / Reply

DEADLIFT 3RM: 135 lbs

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